Back/biceps/abs/ Cardio

Focuses on higher reps and cardio for leaning/burning fat. This can be split into am/pm workouts. Or if you're bf% is already low, skip the cardio altogether.

Exercises

Seria 1: 1 runda

Warm Up

10 minuty

Set Up For Next Exercise

1 minuta

Seria 2: 3 rund

Wide Grip Overhand Pull Ups

2 minuty

Recover

2 minuty

Seria 3: 3 rund

Inverted Rows

2 minuty

Recover

2 minuty

Seria 4: 1 runda

Deadlifts

45 sekundy

Recover

1 minuta

Deadlifts

45 sekundy

Recover

1 min 30 sek

Deadlifts

30 sekundy

Recover

1 min 30 sek

Deadlifts

20 sekundy

Recover

1 min 30 sek

Seria 5: 4 rund

Reverse Cable Crossovers High

40 sekundy

Recover

1 minuta

Seria 6: 4 rund

Reverse Cable Cross Over Low

40 sekundy

Recover

1 minuta

Seria 7: 3 rund

Chin Ups

45 sekundy

Recover

1 min 30 sek

Seria 8: 3 rund

Barbrll Bicep Curl

40 sekundy

Recover

30 sekundy

Hammer Curls

40 sekundy

Seria 9: 1 runda

Brisk Walk

1 minuta

Moderate Jog

3 minuty

Sprint

40 sekundy

Recover

1 minuta

Sprint

40 sekundy

Sprint

40 sekundy

Recover

1 minuta

Sprint

40 sekundy

Recover

1 minuta

Sprint

40 sekundy

Recover

1 minuta

Seria 10: 1 runda

Moderate Cardio

15 minuty

Seria 11: 3 rund

Plank

1 minuta

Right Plank

1 minuta

Left Plank

1 minuta

Recover

2 minuty

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